F3 Knoxville

JUCO Lumberjacks

THE SCENE: 60 degrees and a little sticky…

Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Tempo squats
Mosey to the Greenway stopping for 20 dips along the way.

  • Stop at cone on Greeway (starting point) and do
    15x merkins
    20x Flutter kicks SC
  • Dora:
    Partner up. Saws tree limbs while your partner runs to the starting point and does
    15x merkins
    20x Flutter kicks SC
    each time a branch falls, blow the horn and everyone does 5x burpees
  • Mosey back top the flag.

No time…
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Being kind takes effort!

“In view of all of this, make every effort to respond to God‘s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence of knowledge, and knowledge with self control and self control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.”
2 Peter 1:5-7
Insert any personal comments, notes, devotion content, etc.
Shamrock: Mermaid’s passing the flag to Betty on 5/25.

Fitness, Fellowship, Faith…and Football?

THE SCENE: Clear, 58 degrees, 87% humidity

1. Cherry Pickers (x6), 2. SSH (x20), 3. Hairy Rockettes (x10), 4. Tempo Squats (x10), 5. Tempo Merkins (x10), 6. Toe Merkins (x30)
Mosey around the outer loop to the coupon pile in a line. With a football, 2nd in line will throw a pass out front to the 1st in line. Receiver makes the catch, ball goes to the next 2nd in line and he falls to the back. Repeat. If you drop or incomplete a pass, both passer/receiver will drop and do 2 burpees and fall to the back. Continue until we reach the coupon pile.

Grab a coupon and do the following sets before running up the stairs and back (x3):

  • 20 curls
  • 20 overhead press
  • 20 tricep press
  • 20 upright rows

Mosey over to the Courtyard and do the following sets before running a long lap (x3):

  • 10 wall jumps
  • 20 (10 per leg) lunges
  • 20 squats
  • 20 SSH

Mosey back to COT with football passes. 1. Flutter Kicks (x30) 2. Freddie Mercuries (x20)


15 HIMs including 3 RUSH. 1 FNG @Hamburglar (Jason Wood)

I was driving to work yesterday trying to think of what I might say here today. And during that time a car sped up next to me and cut in front of me without a signal and then slammed on their brakes and cut into the next lane before turning right. He cut 2 people off!! I thought about that for the next hour. An hour! I nearly let that 10 second episode ruin my entire morning.

Now that was small, but imagine something more thought out and manipulative. What does that look like? What does that do to you?

Forgiveness can be defined as a conscious, deliberate decision to release feelings of resentment or vengeance toward a person or group who has harmed you, regardless of whether they actually deserve it.

Well what does Jesus say about that? He said in Matthew Chapter 6:14 “For if you forgive others their offenses, your heavenly Father will forgive you as well. 15 But if you don’t forgive others, your Father will not forgive your offenses. That’s pretty significant.

Peter denied Jesus and he received forgiveness. Afterwards, he asked Jesus “Lord, how often should I forgive someone who sins against me?” He says, “Seven times?” Jesus looked at him and replied, “No, not seven times, but seventy-seven!” (Matthew 18:21–22). Or interpret that as 70 x 7 = 490.

Most of us have at least one or two people who seem unworthy of our forgiveness—people who caused us great pain, and hurt us in ways only tears and anger can express. We can forgive everyone but them. But these are the very people Jesus has in mind.

Before Jesus died we had a certificate of debt on file in heaven. All of our sins, listed. Why do you think Jesus had to suffer and die the way He did? Symbolically, His body became that list of our sins, the record of our debt. The debt was owed to God, and in one moment at the cross, He canceled it out forever. If God did that for us, we must do the same for the people we hold locked away in unforgiveness.

Forgiving people like this requires a supernatural love that is bigger than us. It’s beyond our own ability to keep forgiving. None of us can give or receive unlimited grace and forgiveness unless empowered by the Holy Spirit. It has to be a God thing. It doesn’t mean we have to forget or that we are wise to always trust again, but ask and give it over to Him.

Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Unoffendable Juco UNO

THE SCENE: Just right

Tempo squat x 10
windmill x 10
Little Baby Arm Circles forward/back x 10
Tempo Merkin x 10
stretch ONO


Took some inspiration from Blindside and tried some F3 UNO. Moseyed to setup where we had a plywood board and CMU’s setup as table and chairs. Let’s play some UNO!

UNO Instructions
# Card = Exercises x multiplier
Color on Card = Exercise
Reverse = Repeat an exercise you’ve already done
Skip = Save to pass on a future card of your choice. Draw again.
Wild = any color exercise. Reps x 10
Wild Draw 4 = All 4 colors. Reps x 3

Partner up and draw a card. Choose from 2 sheets of exercises and do the reps based on the card drawn.
Partners can’t repeat a sheet more than twice.
First 2 sheets are Arms or Legs:

Diamond Merkin x 3 Green
Werkin x 3 Red
Carolina Dry Dock x 3 Yellow
Hand Release Merkins x 3 Blue

Squat x 10 Green
Iron Mike x 10 Red
Heels to Heaven x 10 Yellow
Imperial Squawkers x 10 Blue

After completing a card, mosey a short loop and draw another card. Rinse and repeat for ~ 8-10 minutes.
After ~10 minutes pick up CMU chairs and table and rifle carry a short distance to setup again.
Partners have 2 new sheets to choose from:

BBS x 10 Green
Kick Throughs x 10 Red
Freddy Mercury x 10 Yellow
Shoulder Taps x 10 Blue

Burpee x 1 Green
Body Builders x 1 Red
Prisoner Cell Merkin Burpee x 1 Yellow
Spiderman burpee x 1 Blue

Play some more UNO. Draw cards, do exercises, mosey, repeat for ~8-10 minutes.
After time rifle carry/curl table and chairs to third location for 2 more sheets to choose from.

Press x 5 Green
Curl x 5 Red
KettleBell Swing x 5 Yellow
Tricep Extension x 5 Blue

Toe merkin x 3 Green
Toe merkin x 5 Red
Toe merkin x 7 Yellow
Toe merkin x 9 Blue

Q watches the time and calls recover when it’s getting close. Head back to flag.

Had enough time for 30 seconds of flutter kicks.


I was reading a book recently called Unoffendable by Brant Hansen. The premise of the book if that we can choose to be unoffendable. We can choose to not take offense.

Offense comes from anger or resentment we feel when there’s been a violation of our natural right to something. The classic example that comes to mind is driving. If you view yourself as having a natural right to go where you want to go, as fast as you want to go, it’s going to be tough getting anywhere. We’ve probably all experienced this ourselves in many areas of life.

Giving up our natural right denies ourself and points us toward others. It allows us to not get angry when things happen to us. It allows us to forgive others.

We can choose to be unoffendable.

We should choose to be unoffendable.

We are called to forgive, not be angry.

Good sense makes one slow to anger, and it is his glory to overlook an offense.

— Prov 19:11



Better Late Than Never Egg Hunt + Prey-Predator Game

THE SCENE: Mid 50’s and cloudy.

  • Overhead Claps x 11.
  • Seal Claps x 10.
  • SSH x 11.
  • Plan Position (30 sec).
  • Shoulder taps x 10.
  • Merkins on your own x 10.

Mosey to the new building.

We did some laps around the new building stopping at each entrance. The exercises at each entrance were:

  • 15 Lunges.
  • 10 Burpees.
  • 10 Heels to Heaven.
  • 15 Derkins / 30 Toe Merkins.
  • 20 Box Jumps / 20 Dips.
  • 20 BBS.
  • 20 Squats.

Egg Hunt.

We divided ourselves in 2 teams, we collected as many eggs as we could and we gave the eggs that we collected to the other team as a present :)…then the teams had to run around a loop (800 feet), crack open the eggs and do the exercise prescribed by the egg :). Team number 2 did a great job finishing all of the eggs in less than 10 mins…great work gents!!!

Prey-Predator Game.

Two Stop signs. Three predators and many preys. The objective was to carry as many eggs as possible from one stop sign to the other douching for the predators. If you get caught by a predator, you do 10 burpees, you become a predator and the predator becomes a prey. It was a really fun game, but there was not much time to do many rounds :'(.

No time.
16 Strong HIMs showed up this morning.

Reflected about happiness and how easily we can take things for granted. Let’s try to see love and beauty in the small things.

Proverbs 20:27

“The Spirit of man is the lamp of the LORD, searching all the innermost parts of his being”.

No time.

JUCOtop Stargazers

THE SCENE: 66°, Dry and wonderful


Side Straddle hops, Mountain Climbers, Reach for the stars, let it hang, Cherry Pickers, some other stuff.  Booster mentioned doing stargazers, so we headed to the top of Juco to try it out.  Campus is too bright.
Grabbed some rocks after doing 25 dips.  Carried them to the base of Jucomajaro.  Did a min of exercise followed by a sprint up 2 lines, carrying our rock.

  • 1 min of burpees
  • 1 min of Imperial Walkers (It is May the Fourth)
  • 1 min of BBS
  • 1 min of Squats
  • 1 min of plank
  • 1 min of Flutter kicks
  • 1 min of Superman

Made the summit where we had a ring of fire, starting at 4 merkins.

Then we got 3.5 seconds of stargazers before we did some Hello Dolly.  Too many clouds to see stars anyway.

Stone Jenga was played.  We held Al Gore while building a pile of rocks.  We got to 7 rocks before it fell so 10-7=3… 3 burpees.  Well done.  Mosey back to return our rocks, do more dips, bear crawl across the street and back, 10 Dirkens, Duck walk to curb and 20 calf raises.

Hello Dolly, Freddie Murcury, Superman and 10 Regular, 10 Wide and 10 Diamond merkins
Psalm 18:  I love you, Oh Lord, My Strength

Looked at making sure the Lord is our strength, our deliverer and our Rock.   David, leading the victorious army didn’t find his strength in his self but from the Lord.  Make sure Jesus is the foundation of your strength.

Be praying for our F3 brothers we miss due to injury.  Especially Survivor, Spotter, 5k, Gump and others.

CSAUP at Haw Ridge Friday night 9-Midnight.  Last chance to sign up today.  Family workout moved to May 14.